Taking Ballet Class While Pregnant as an Adult Learner
The past few years, post-COVID, we've had students who are pregnant continuing to take ballet class.
In the internet, you can find writings about taking class while pregnant but they are mostly from or about professional dancers.
What about Adult Learners who take ballet class once a week?
All our pregnant students are Adult Learners.
Their gynae and husbands are okay with it.
Is it wise?
What's it like?
Any precautions to take note of?
??? So many questions may fill our minds...
So, I've asked two of them to write about their experiences and here they are ...
DISCLAIMER : NOT INTENDED FOR MEDICAL ADVICE
This article feature, including but not limited to, text, graphics, images and other material contained on this website are for information purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.
Always seek the advice of your doctor or gynae with any questions you may have regarding your stage of pregnancy and undertaking ballet class. Describe as clearly as possible what you normally do in our ballet class so that your doctor or gynae are aware of the intensity of the exercises we do here at Ballet51.
None of the authors, contributors, administrators, or anyone else connected with Ballet51 Dance Studio, in any way whatsoever, can be responsible for your use of the information contained in or linked from this web page.
Serene, 31
"Most people will be advised to stop dancing when pregnant. It is up to the dancer’s
decision on how comfortable they feel to continue doing ballet while pregnant. I
personally feel that as long as your pregnancy is normal and low risk, you can continue
doing ballet classes with the doctor’s clearance, especially if you have already been
doing so for years pre-pregnancy. Starting ballet classes when you aren’t used to it is not
recommended though. Most miscarriages are chromosomal abnormalities, which are
beyond your control and has absolutely nothing to do with what activity you are doing
while pregnant.
Especially in the first and second trimesters when the baby bump isn’t obvious or
obstructive, you should be able to continue ballet classes as per normal. As your
pregnancy progresses and your bump gets bigger, you may need to make some
adjustments accordingly. For example, your centre of gravity and alignment will change
which makes you more vulnerable to losing balance and falling over. So, do not go on
demi-pointe if you do not feel stable.
Ballet stretches and standing on one leg can place a lot of pressure on your joints,
especially your pelvic joints and cause pelvic girdle pain. Holding the barre or not going
on demi-pointe helps in relieving some pressure. Grand plie might be a problem during
the later stages of pregnancy. Feel free to stop at demi plie if any pain is stopping you
from going lower. From my experience, pain usually comes on during the second half of
class. Do your best and do not force yourself to balance longer, kick higher or turn faster
especially in the centre if you start feeling pain in the pelvis or legs. Everybody’s bodies
are made differently so only you know your body best. Always adjust the intensity of your
dancing according to how you feel during each class.
While not scientifically proven, I believe continuing with ballet classes throughout
pregnancy has allowed my first birthing experience to be much faster and smoother
than many first timer stories I have heard. Therefore, I decided to do the same for my
second pregnancy."
Dancewear:
"It is uncommon to find maternity leotards or ballet tights for sale but getting a bigger
size usually does the trick since they are stretchable.
Alternatively, you can get maternity swimwear as they are more readily available."
Chrislyn, 29 & 31
"I am now a mother of two boys. With clearance from my gynaecologist and husband, I was able to dance up until weeks 30-35 of both pregnancies. Here's what I learned:"
Listen to Your Body
"The most crucial aspect of exercising during pregnancy is knowing your body and paying attention to its cues. If you've been doing a sport regularly before getting pregnant, and your pregnancy is normal, it's generally okay to continue. I think the key is not to shock your pregnant body by doing something that it is not used to. However, be mindful of your limitations and take necessary precautions."
Precautions and Modifications
"Certain movements require extra caution. Avoid high-impact movements like jumping, as I experienced spotting (vaginal bleeding) when I tried to be gung-ho and didn't heed this advice. Also, be aware of your body's changes, such as the release of relaxin, which loosens joints and ligaments. I experienced lower back and pelvis aches doing simple but fast movements like battement tendus in my second pregnancy. Having that extra mobility or flexibility with loosened joints without the corresponding strength and control can lead to injuries. Adjust your alignment as your center of gravity changes with your growing belly.
While balancing isn't really an issue, the concern is the risk of falling. As your belly grows, your center of gravity shifts, increasing the risk of losing balance. To be safe, avoid movements that make you feel unsteady and hold onto a barre if needed.
My ballet training surprisingly helped me with kegel exercises, which strengthen pelvic floor muscles. Trust me, this will come in handy!"
My attire
"I wore form-fitting cotton tights and spaghetti tops as that can still allow your instructor to see your alignment / form while provide freedom of movement."
In Conclusion
"With proper clearance and self-awareness, you can continue your passion for ballet during pregnancy. Staying fit during pregnancy also helps you keep the extra kilos at bay. Be mindful of your body's changes and take necessary precautions. Happy dancing, mama!"